30 Minute Kickboxing Workout | BURN - Day 20

Join the Sydney Squad NOW!!
Get access to your monthly workout calendar, a monthly stretch calendar, my nutrition program, help with tracking and analyzing your nutrition and workout progress, access to me going live frequently doing educational sessions and Q&A's, and join a group of over 3700 like-minded people from across the entire world here!

Today we will CRUSH a workout that focuses on our cardio! We will complete the 9 exercises below in a giant set format, meaning we will complete all 9 exercises top to bottom and repeat those 9 exercises top to bottom two more times through. The first two rounds will be 45 seconds of work and 15 seconds rest and the last round will be 35 seconds of work 15 seconds rest. Light dumbbells are optional (I used my 3 and 5 pound dumbbells) but they're not mandatory!

Exercises:
1. Jumping jack front kick
2. Burpee 2 lateral kicks
3. 3 knee drivers per side
4. Squat hop and lateral kick
5. 2 front kicks 2 hooks
6. Jab cross back leg kick through
7. Lateral High knees / front kick / side kick
8. Knee drive side kick Alternating
9. 5 high knees / burpee / Lateral kick

Shop at my Amazon store and grab a jump rope, a cordless rope, a thin band, etc !

Interested in my outfits? Check out my LIKEtoKNOW.it profile here!

I am obsessed with these products and since I get so many questions on my favorite pre-workout and protein, I figured you guys deserve a recommendation that I TRULY LOVE!

Connect with me!!!

In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer is Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!

LEGAL DISCLAIMER:

All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings.

[denniscarey]

As a 60-year-old gym rat dude, I discovered your channel when my gym closed during the lock down. My gym has reopened, but I continue to do your workouts nearly every day because of variety like this one. You and Yoga With Adrien have been my pandemic saviors. Your July 4th plyo workout from 2 years ago still is my all time favorite. My only complaint with nearly all online workouts is the music. But that's the old man coming through and a subject for another time.

[adaorie]

It's good to be back. I have not done one of your workouts in over a year. Today I heard God said I was ready. I crushed it. My heart and soul are so joyful. God is excellent. Your workouts are a standard. I am going to enjoy my self care weekend. This week I am going to get a recovery drink. I am sweating too much and exhausted. Thank you for creating this safe and healthy place for us.

[annamoore]

This kickboxing kicked my ass!! My goal this week is to stop eating snacks late at night!

[mariat]

Kickboxing is my favourite kind of cardio. Ready to crush it 💪🏼💪🏼🔥

[shaybennett]

this one pushed me, and I’m feeling emotional like I released something during it, but I’m not sure what! What a way to finish week 3! So proud we’ve all made it to almost the last week! Keep crushing everyone!💪🏼

[WondergirlPD]

I quit smoking on Monday this week just gone and I have to say doing Sydneys workouts has definitely been a major factor in keeping me going. Today doing this I had a higher level of energy, not as out of breath etc and it was a nice push at the end of a challenging week. Thanks for keeping me going x

[carmenrodriguez]

Love this kind of workouts!! You get distracted doing so many different moves that you almost forget how tired you are😂😂

[emmalangmaid]

I’m going to crush it this week by not berating myself for my weight gain in recovery from anorexia and to get strong every day with Sydney 😊

[julianadolski]

It would be so easy to get discouraged and feel “weak” throughout this workout, but that only means we’re diving head-first into an incredible challenge. I’m so proud of all of you ❤️! Thank you so much, Sydney!

[Devoyri]

Can’t get enough of these kickboxing workouts. So much fun. And love the outfit!

[jaclynriendeau]

I crushed this for my sister's 1 year anniversary with you! So proud of you Sammy for never giving up and striving to be stronger and healthier everyday! Thanks Sydney!💪🥵😘

[michellewiese]

this was everything i didn´t know i needed. i was having a shit week mediocre workouts and feeling really bad about myself and life in general.
so today i decided to do a fasted workout and push through every last second.
i always favor weight/strenght exercises but this was such a good mental push!

thank you so so much for being here everyday and showing up for us!

[jenniferbegin]

Omg, what a fantastic workout!! CRUSHED IT! Hope everyone had a great workout & let’s stretch tomorrow and CRUSH the last week of the BURN 🔥 🖐🏻🖐🏻🖐🏻🖐🏻🖐🏻🥰SMILE😊

[TScott]

I don't follow the program but pop in the 30 min workouts. That ending was a word. Get prepared. Happy Healthy Strong❤

[laureljohnson]

OMG, FAVORITE CARDIO WORKOUT EVER! Crushed this workout and saved it to do over and over. I loved this so much, thank you Sydney for making this fit life so dang fun.

[christinastotts]

Good morning, Sydney Squad! I was exhausted going into the workout because I have been dealing with a lot of stress and not sleeping well last night. I did this workout to let go of the stress and reset going into the last week of the program. I’m going to make sure that I stay hydrated this weekend and spend some quality time with my girlfriend. I hope everyone has a good day and I’ll see you tomorrow for our weekly stretch .

[kimberlyowens]

I Love working out with Sydney Cummings!!

[sarakmather]

LOVE THOSE PANTS! Also, love kickboxing! So much fun! Great way to close out week 3. Looking forward to tomorrow’s stretch. Been working so hard and working on making sure my hydration, nutrition, and sleep support the work! Ready for week 4! We got this!!!!

[lilliesmith]

I am with you Sydney. Getting stronger every day. God Bless!

[pranavkakkar]

I love kick boxing!!! I like it when you switch things up and post a kick boxing workout. Haven't done this in a while. Quite a workout